400m run
15 RKBS 32/24kg
10 kipping/butterfly c2b
10 sit ups

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Goal & Intensity:
-Build aerobic base and core strength by combining running, kettlebell swings, kipping chest‑to‑bar, and sit‑ups.
-Maintain a steady pace for the full 25 minutes; movements should stay crisp without red‑lining.
-Break the chest‑to‑bars into small sets to preserve good mechanics.
Training Area & Benefit:
Gymnastics skills + aerobic muscular endurance: Sharpening butterfly technique increases efficiency on the bar, while sustained quality work boosts cardio capacity and midline control—both essential for heavier WOD days and overall performance growth.

4x6 Back Squat AHAP

Takakyykky 1,1,1,1,1

nousevat painot, tauot 2 min.

”Kelly Brown”

5 kierrosta

440m soutu
10 boksihyppy 75/60cm
10 maastaveto 125/84kg
10 seinäpallo 14/9kg

Aikaraja 30min

Bench Press ( every rep 2-3 sec pause on chest )

5-5-5-3-3-3-2-2. Build in Heavy

Go Every 2:30

Back squat

10-8-6-6

E3MOM / 2-3 reps in tank

Record thoughts and feelings

EMOM 9 Work 0:40 / Rest 0:20 AMRAP

Minute 1 : Toes To Bar
Minute 2 : Wall Walks
Minute 3 : Box Over Jumps 30"/24"

Hang Snatch 1 RM ( Squat )

TimeCap 18 minutes

7x every 2 min

2 hang squat snatch